Former burnout

[1AM]

I posted before here once as my intro. I started a business and stopped training for the past 6 months, although I wasn't really lifting much before.

I'm just looking for any help I can get. First time I started lifting I didn't eat enough, second time I was doing way too much.

I paid a personal trainer to give me a schedule for upper body and this is what he gave me and said do it twice a week. Right now I box once a week which does alot of core exercises, I run 4 miles a week and info this twice a week.

I'm 160 and about 5 10, am eating to be full and get 160 grams of protein. I just started lifting this week and have got my work life regulated to where I have some free time, and I'm recovering really well with about an hour of stretching per day.

 

[Robdjents]

Eat some food and run the greyskull lp program

 

[eazy]

eating to be full and get 160 grams of protein

how many calories per day does this take?

 

[1AM]

how many calories per day does this take?

View attachment 39585

Around 3000

 

[CJ]

8 redundant sets for chest, 12 sets for shoulders, only 4 sets of pullups for the back...

Do I need to go on about how inferior and incomplete this program is? The back is a complex group of muscles that all pull in different durations and angles, yet your trainer only gives you 1 single exercise?

If you want to do 2 upper body days per week, they should be completely different exercises that COMPLEMENT each other, not ones that are redundant.

 

[Trenbolonely]

goals?
Get some SBD in that SOB, some rows and so on and don’t waste your time with that bologna.
How about legs and posterior chain? No point in neglecting them.
Also what do you need an hour of stretching per day for?

 

[1AM]

Damn, that sucks the dude gave me a bum workout. I have my own thing for legs and core, and was asked the dude to make me up some kind of routine for upper body. Was hoping to get a comprehensive workout that I could do at home with only bodyweight and dumbbells.

 

[Trenbolonely]

Damn, that sucks the dude gave me a bum workout. I have my own thing for legs and core, and was asked the dude to make me up some kind of routine for upper body. Was hoping to get a comprehensive workout that I could do at home with only bodyweight and dumbbells.

If you’re trying to become stronger for the combat sports, or for running, most athletes and sports science literature would incorporate a barbell in a lower rep range. The guy mostly gave volume in a hypertrophy range for some random body building type stuff.